hey guys welcome to yoga with Adriene

I'm Adriene and today we have a sequence

for anxiety so this practice is awesome

for when you're feeling stressed out or

maybe you're feeling a little anxious

maybe a little panic attack E or you

just need to move from the darkness into

the light hop on the mat and let's get

started alright let's begin in a nice

comfortable seat sit up nice and tall

and arrive here now you've started the

video you're here the hard part is over

let's begin with the breath inhale as

you breathe in draw the shoulders up to

the ears as you breathe out draw the

shoulders down away from the ear good as

you breathe in squeeze and lift and as

you breathe out drop create space couple

more times inhale find what it feels

good here

and exhale create space one more time

inhale squeeze to the max and exhale

create space awesome take your right ear

over your right shoulder breathe ground

down through the elbows lift it back to

Center and to the other side left ear

over left shoulder draw down through the

elbows create bringing it back to Center

and we're going to come into a little

mudra here as we prepare for alternate

nostril breathing so this is my number

one if you don't have time for the whole

video at least have time for this

pranayama technique which I really do

think is like a magic elixir for those

for when I'm feeling anxious if you ever

feel like you are

kind of panic attack moment or anything

like that you just need to be stress

balanced out this is the one for you my

friends so we're going to take the kind

of hang loose sign here it's kind of

like this and we're just going to bring

it to the ring finger and the thumb so

you bring the two peace fingers in or if

that's difficult for you you can also do

your middle finger and your thumb so we

have your thumb and an extra finger here

and we have a whole video on alternate

nostril breathing so if you're new to

this and you want to go ahead and learn

the technique first you can pause it and

click on that open it up in another

window and it's really lovely

but to honor your time we're just going

to hop right in and so you can practice

this regularly so someone's going to

come to the right nostril we sit up nice

and tall and breathe in through the left

nostril keep the shoulders relaxed as

you pause at the top we switch covering

the left nostril breathing out through

the right nostril inhale in through the

right nostril always holding pausing at

the top to switch exhale out through the

left nostril inhale in alternating at

the top exhale

in hell

and alternating at the top exhale keep

it going

i sneezy smooth breaths again

alternating at the top

after a little bit of experiment you

find a rhythm that works good for you a

hand mudra that works good for you

uneven and out here really commit

then gently release both hands down take

a deep breath in through both nostrils

and out through both nostrils slowly

open the eyes amazing and notice how you

feel great from here we're going to move

on to all fours but take this sense

whatever the breath did to you maybe

nothing but just take take one thing and

add it on right so we're staying present

in the moment but we're kind of allowing

yourself to change the course of things

right trying to let go of the stress the

anxiety in the body that breaths so

lovely for the nervous system so keep it

soft and easy as you come to all fours

here my sweet friends be kind to

yourself

and we'll move into a little cat-cow

should feel awesome we've already

connected the brain and the breath and

the alternate nostril breathing nadi

shodhana it's a purifying breath so keep

nice long smooth deep breaths here as

you now begin to integrate the spine

which is also connected to the brain so

when the brain is a mess it is so

beneficial to do spinal work even

something as simple and delicious as

cat-cow

awesome from here I'm going to curl the

toes under walk the palms slightly

forward nice and easy inhale in on an

exhale lift the hips downward-facing dog

so connect to your strength here but

keep a softness press into the palms

take care of the wrist bend the knees

inhale in exhale lowering back down hmmm

awesome

press into the tops of the feet walk the

wrists back underneath the shoulders

then inhale keep the right palm where it

is here and we're going to open the left

fingertips out so just go as far as you

can before you feel a pinch in the back

body opening inhale exhale left palm

down right fingertips reach up so it

might not be all the way here is what

I'm trying to say it might just be here

even here as you inhale open up through

the chest exhale again to the left

inhale press away from your yoga mat

exhale press into the tops of the feet

and inhale and one more time long in the

neck synchronizing with the breath mmm

super awesome alright walk the knees

together take a child's pose here go

ahead and keep the fingertips reaching

out long though so stretching through

the side body these are together though

and we bow the forehead rest your heart

slowly we're going to walk the palms

over towards the right excuse-me left

edge of your mat and the right hand is

going to come over to kiss the left hand

so maybe they come one on top of each

other

breathe into the right shoulder the

right side body pull back gently with

the right hip crease and breathe deeply

and now through Center and to the right

right palm to the right edge of your mat

left palm comes and hops on top of the

right and we breathe here for head

grounding down reaching down stick with

your breath my friends I know the mind

is powerful but so is your breath so

come back to Center inhale lifts you up

exhale curl the toes under downward

facing dog okay time for a cleanser we

need it inhale in through the nose

exhale out through the mouth inhale in

through the nose exhale out through the

mouth one more don't be shy beauty of

home practice Lions breath great drop

the left heel lift the right leg up high

inhale exhale step it up into a nice low

lunge prepping for warrior two take your

time getting there we'll pivot on the

back foot keep the front knee bent

when you're ready rise up strong find

strong footing here to a super important

that you ground through all four corners

of the feet press into the knife edge of

that back foot and charge the left inner

thigh reach the right fingertips really

reach left fingertips back really reach

breathe deep here send energy out in all

directions left to right down to the

earth and lift and lengthen up through

the crown big breath in here big breath

out draw your shoulders down pull the

pinkies back great then keep the front

knee bent here for now as you reach the

right fingertips forward up and back

peaceful warrior here keep the front

knee bent now hug the lower ribs in just

a hair signage and then we're going to

inhale straighten the leg

front leg exhale Bend inhale reach

exhale Bend one more inhale reach exhale

Bend this time continue the journey all

the way down extended side angle right

fingertips to the earth left fingertips

towards the sky you can also be here on

the top of the thigh breathe deep inhale

in long exhale out inhale and exhale

stick with your breath one more time

inhale in and exhale bringing the left

fingertips down we'll pivot back to our

lunge plant the palms step it back to

plank

you can move through vinyasa here if you

like or send it straight to downward

facing dog melt your heart back send

your hips up high press into the palms

especially the index finger and thumb

then we'll drop the right heel down and

inhale lift the left leg up exhale step

it up into your lunge warrior two so

take a second getting there all right

it's really about the sensations today

and about the journey and so take your

time as you arrive you're strong

grounded beautiful warrior two so little

work on the feet goes a long way then

connect to the energetic body tailbone

down front body lives reach both

directions up ground down big breath in

so good for the body here full body

experience energy radiating then keep

the front knee bent my friends best you

can and send the left fingertips forward

up and back as you can see my right hand

is coming around it can stand the small

the back here or reach around to the top

of the left hip crease keep the front

knee bent as you inhale and exhale

now here we go inhale straightening

through the front leg inhale extend

energy out through the left fingertips

exhale sink deep stay strong in your

back leg inhale extend and exhale sink

deep whoo

nice you got it inhale one last time and

exhale continue this journey melted all

the way down into your extended side

angle

lean back everyone remember we can

always be here big breaths strong

connection to the earth one more breath

here you got it

then slowly right fingertips float down

to meet the left we come back to our

lunge we plant the palms again you can

move through a vinyasa here or you can

send it straight to downward facing dog

in down dog back to that cleansing

breath take a big inhale in through the

nostrils and exhale out through the

mouth great drop the left heel lift the

right leg up high this time come to

warrior one nice and strong

reach the fingertips up high press into

the outer edge of the back foot then

inhale look up exhale ring the

fingertips down stay strong in your

front leg hug energy into the midline

here for stability let's step back a

little bit here so draw the knuckles

down and away and as you inhale in find

that lift in the heart extension through

the crown as you exhale lift your left

heel up stay soft and vent in the front

knee and we're going to play with a

little warrior three so you might just

come to here big toe on the earth keep

your focus out in front neck nice and

long inhale in exhale maybe you begin to

lift through the left inner thigh maybe

you come to here right away or maybe

again you're growing this and so we keep

big toe on the earth

stay connected ah the mind begins to

clear we begin to focus on the

sensations of the body as you lift

through the left inner thigh you can

stay here you can release with control

to airplane arms or maybe you take the

fingertips all the way forward wherever

you are full body experience breathe

deep and then slowly make your way back

to warrior one inhale and smile

exhale let it go back to the lunge

optional vinyasa here take it or leave

it

into downward facing dog beautiful drop

the right heel lift the left leg up high

inhale exhale stepping through find

warrior one take your time

strong legs when you're ready reach the

fingertips up high ground down to the

shoulders connect to the sensations in

the body today stay present inhale in

exhale rain it down

interlace this time maybe opposite them

on top to the one that feels kind of

weird and Knuckles draw down in a way as

we open the heart welcome that heat that

aliveness that's starting to maybe

glisten on your forehead or your lip

stay strong and ground it to the earth

you got this inhale look up on an exhale

begin to slowly stay bent on the front

leg lifts on to the right big toe again

maybe this is your pose today yes

working on balance stability I'm here I

love myself I got this and maybe we take

it a step further by softening through

the back knee I'm beginning to lift up

maybe even further maybe even further

lifting up through the right inner thigh

if you are lifted finding extension

through the crown wherever you are focus

on your breath the sensations in your

body clear your mind of any

yes you have any anxiety any worry

focus on connecting to your strengths

right here right now

so even if you fall you come back come

back to the practice come back to the

midline

maybe you release the fingertips with

control so resist the slingshot effect

and find airplane arms and maybe you

reach it forward nice strong breaths

everyone wherever you are be there fully

with your breath and slowly take your

practice back to warrior one inhale look

up exhale shake it off take it all the

way back down last chance for a vinyasa

feel free to take it or leave it moving

through a heart opener if it feels good

and then we'll all make our way to

extended Child's Pose

bring the big toes together melt the

heart back bring the palms together and

then up and over the head gently crawl

the elbows forward a hair stretch

through the side body in the shoulder

take a deep breath in and exhale let

everything go surrender here pranaam

bring it into the back body close your

eyes just take a second to bow to the

big picture to surrender to that which

is out of your control to connect to a

little sense of peace and love within

slowly we'll drop the fingertips back to

the match plant the palms and nice and

easy rise up walk the knees into the

center carefully cross the ankles and

use your fingertips to help guide

yourself all the way back to a seat and

we'll extend the legs out long heels in

line with the hips and if you're a

little bit tight in the hips in the

lower lower body we can maybe lift the

hips up on a blanket or a block here if

that feels good and then we'll inhale

reach towards the sky ground down

through the tops of the thighs and then

exhale reaching forward so this will

look a little different for everyone it

might be here for you keeping the neck

and the spine nice and long it might be

here it might be here so find your

forward fold again very helpful to lift

the hips up a little bit here eventually

find a sense of surrender here again

rounding through the spine

eventually the neck stretching nice and

yummy here's you bow the head and bend

the knees as generously as you need to

here no need to kind of hit this perfect

little yoga shape today to store any day

for that matter matter but find what

feels good

find the layer of breath

and then slowly well release we come to

lie flat on the back when you arrive huh

go ahead and hug the knees into the

chest and then release the left foot to

the ground and the right leg up high

cross the right ankle over the left

interlace the fingertips behind the back

of the left thigh and then bring your

left foot on to an imaginary wall here

so press up against a long flex and

we'll be into squeeze and pull breathing

deep you're in a little reclined

one-legged pigeon neck is nice and long

so your chin is lifted so you can tuck

it in a little bit breathing deep here

hmm great then send the left leg up high

a little hamstring bonus here one more

breath and then nice and easy with

control right so again this the

slingshot effect with control send the

left right leg out to meet the left and

then I'm going to reach both fingertips

towards the outer edges and a pulse here

keep the shoulders relaxed palms facing

each other tailbone scooping up towards

the sky oh my god creaky old floor oh my

god we have a creaky floor here yay

everything's in alignment see sometimes

when you move it just takes a while

right take it to the left pulse that's

for the all the ywa members who've been

with me for a while and to the right

here we go miss that creaky old floor

but we have one here oh my gosh in the

back to Center five four three two and

release yay you never know when you're

going to make new discoveries right foot

to the ground

left leg up high crossing the left ankle

over the right interlace who'da thought

a creaky floor could bring so much joy

to someone okay chin parallel to the

ceiling flex your right foot so chances

are you know the shape right but the

feet just kind of had to hang dead light

so keep a little aliveness here and then

squeeze again tuck your chin into your

chest and then creaky old floor aside I

need you to close your eyes and I would

like to invite you to feel supported

your spine supported here the weight of

your body supported by the earth keep

breathing then extend that right leg up

great slowly unravel left foot joining

the right this time we interlace the

fingertips behind the head inhale in

exhale lift the head the neck the

shoulders press into the heels inhale

lower exhale lift inhale lower exhale

lift keep the elbows wide keep it going

inhale lower exhale lift extend the

thumbs nice little neck hammock here and

three more scooping the tailbone up then

last one you got it

and really soup de baddha konasana ah we

lit the fire in our belly after all

shimmy the shoulders underneath the

heart here if you give your little belly

a pet in here lots of love in

exhale close your eyes begin to allow

your breath to return back to a natural

rhythm here and then when you're ready

we'll peel the arms out wide and slide

the legs out long allow your body to

grow heavy even if you don't have time

for a long shavasana take a second here

to let the body settle and rest to allow

the nutrients of your practice to seep

in to settle in

to notice how you feel

and slowly draw the palms together bring

them to your third eye when we seal the

deal by saying namaste which is honoring

the best and most beautiful version of

ourselves

seeing that honoring that in oneself and

then also in others take good care of my

friends choose the light let it go and

namaste

you